WEIGHT BENCH EXERCISER User s Manual

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1 Model No Serial No. Write the serial number in the space above for future reference. WEIGHT BENCH EXERCISER User s Manual Serial Number Decal Assembly Adjustments Part List and Drawing CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Sears, Roebuck and Co., Hoffman Estates, IL 60

2 TABLE OF CONTENTS WARNING DECAL PLACEMENT IMPORTANT PRECAUTIONS BEFORE YOU BEGIN ASSEMBLY ADJUSTMENTS EXERCISE GUIDELINES ORDERING REPLACEMENT PARTS Back Cover FULL 0-DAY WARRANTY Back Cover Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly. WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench. If the decal is missing or illegible, please call toll-free , Monday through Friday, 6 a.m. until 6 p.m. Mountain Time, and order a free replacement decal. Apply the decal in the location shown. Keep hands and fingers clear of this area. 2

3 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench.. Read all instructions in this manual and all warnings on the weight bench before using the weight bench. Use the weight bench only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions. 3. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting. 4. Keep the weight bench indoors, away from moisture and dust. Place the weight bench on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the weight bench to mount, dismount, and use the weight bench. 5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 6. Keep children under the age of 2 and pets away from the weight bench at all times. 7. Keep hands and feet away from moving parts. 8. Always wear athletic shoes for foot protection while exercising.. The weight bench is designed to support a maximum user weight of 300 pounds, and a maximum total weight of 40 pounds. Do not place more than 0 pounds, including a barbell and weights, on the weight rests. Do not place more than 30 pounds on each fly arm. Do not place more than 50 pounds on the leg lever. 0. Do not use a barbell that is longer than five feet with the weight bench.. Always make sure there is an equal amount of weight on each side of your barbell when you are using it. When adding or removing weights, always keep some weight on both ends of the barbell to prevent the barbell from tipping. 2. When you are using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench. 3. When using the backrest in an inclined or level position, make sure that the support rod is inserted completely through the uprights and turned to the locked position. 4. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 3

4 BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 245 weight bench. The versatile weight bench is designed to develop every major muscle group of the body. Whether your goal is a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the weight bench will help you to achieve the specific results you want. For your benefit, read this manual carefully before using the weight bench. If you have questions after reading this manual, call MY-HOME ( ). To help us assist you, please note the product model number and serial number before calling. The model number is The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). Before reading further, please look at the drawing below and familiarize yourself with the parts that are labeled. ASSEMBLED DIMENSIONS: Height: 44 in. / 2 cm Width: 60 in. / 52 cm Depth: 5 in. / 50 cm Weight Rests Barbell Backrest Weight Upright Support Rod Curl Pad Fly Arm Leg Lever Weight Tube Weight Tube Seat 4

5 ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone. Most people find that by setting aside plenty of time, assembly will go smoothly. Before beginning assembly, carefully read the following information and instructions: Assembly requires two people. For help identifying small parts, see the PART IDENTIFICATION CHART. Tighten all parts as you assemble them, unless instructed to do otherwise. As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. The included grease, and the following tools (not included) may be required for assembly: Two adjustable wrenches One hammer One standard screwdriver One Phillips screwdriver Clear tape or masking tape, and soapy water. Assembly will be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches.. Before assembling the weight bench, make sure that you have read and understand the information in the box above. For help identifying small parts, see the PART IDENTIFICATION CHART. Decal Orient the Crossbar (3) so that the decal is in the position shown. Attach the Crossbar to an Upright () with two M8 x 55mm Bolts (8), two M8 Washers (6), and two M8 Nylon Locknuts (). Do not tighten the Locknuts yet. Repeat this step with the other Upright () Attach the Front Leg (8) to the Stabilizer (3) with two M8 x 42mm Carriage Bolts (37) and two M8 Nylon Locknuts (). Note: The indents around the holes on one side of the Stabilizer must be on the bottom. Do not tighten the Locknuts yet Indents 37 5

6 3. Attach the Front Leg (8) to the Frame (2) with two M8 x 43mm Bolts (3), four M8 Washers (6), and two M8 Nylon Locknuts (). Do not tighten the Locknuts yet Attach the Frame (2) to the Crossbar (3) with two M8 x 55mm Bolts (8) and two M8 Nylon Locknuts (). 4 Tighten the M8 Nylon Locknuts () used in steps Lubricate the M0 x 63mm Bolt (32) with grease. Attach the Leg Lever (4) to the Front Leg (8) with the Bolt and an M0 Nylon Locknut (33). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily Lubricate Insert a Pad Tube (0) into a hole in the Leg Lever (4). Slide two Foam Pads () onto the Pad Tube. Repeat this step with the other Pad Tube (0)

7 7. Attach the Backrest Tubes (5) to the Backrest (6) with four M6 x 38mm Screws (30) and four M6 Washers (26). Do not tighten the Screws yet Insert the Support Rod (7) through a set of holes in the Uprights (). Rotate the Support Rod to the locked position, with the locking pin wrapped around the Upright. 8 Lubricate the M0 x 37mm Bolt (36) with grease. Attach the Backrest Tubes (5) to the welded tube on the Frame (2) with the Bolt, two M0 Washers (34), and an M0 Nylon Locknut (33). Do not overtighten the Locknuts; the Backrest Tubes must be able to pivot easily. Tighten the M6 x 38mm Screws (30) used in step 7. Lubricate Welded Tube Locking Pin. Attach the Seat () to the Frame (2) with four M6 x 6mm Screws (2) Slide a Weight Stop (28) onto the weight tube on a Fly Arm (25). Assemble the other Fly Arm (not shown) in the same manner Weight Tube 7

8 . Attach a Fly Arm (25) to an Upright () with an M0 x 20mm Bolt () and an M0 Nylon Locknut (33). Make sure the Fly Arm is on the outside of the Fly Arm Stop (5). Do not overtighten the Locknut; the Fly Arm must be able to pivot easily Attach the other Fly Arm (25) to the other Upright () in the same manner Insert the Arm Pad Tube (2) into the indicated hole in a Fly Arm (25) as shown. Push a Foam Pad () onto the Arm Pad Tube (2); the Foam Pad will hold the Arm Pad Tube in place Repeat this step with the other Fly Arm (not shown). 3. Insert the Inner Bar (43) into the Outer Bar (40) and align the indicated holes. Using a hammer, tap the two Roll Pins (4) into the holes until they are flush with the Outer Bar Holes 40 Holes 4 4. Attach the Curl Pad (45) to the Curl Post (27) with two M6 x 6mm Screws (2) Make sure that all parts are properly tightened before the weight bench is used. The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page. 27 8

9 ADJUSTMENTS The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see the correct form for several exercises. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. ADJUSTING THE BACKREST The Backrest (6) can be used in a declined position, a level position, or three inclined positions. To use the Backrest in a declined position, remove the Support Rod (7) and lay the Backrest on the Crossbar (3). 6 To use the Backrest (6) in a level position or an inclined position, insert the Support Rod (7) through a set of holes in the Uprights (). Rotate the Support Rod to the locked position, so the locking pin is wrapped around the Upright. Rest the Backrest on the Support Rod. 7 ATTACHING WEIGHTS To use the Leg Lever (4), slide the desired weights onto the weight tube on the Leg Lever. Do not place more than 50 pounds on the Leg Lever. 3 Locking Pin To use the Fly Arms (25), make sure there is a Weight Stop (28) on each weight tube. Next, slide the desired amount of weight onto the weight tubes. Do not place more than 30 pounds on each Arm WARNING: When using the Leg Lever (4), place a barbell with the same amount of weight on the weight rests to balance the bench. Weight Tube Weight Weight Weight Tube ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight (44, 38) onto each end of the barbell. Slide the two Lock Collars (42) against the Weights, and tighten them fully Barbell 44 WARNING: Always secure the Weights (44, 38) on the barbell with the Lock Collars (42). Never use the barbell with more than 00 pounds

10 ATTACHING THE CURL PAD For some exercises, the Curl Pad (45) needs to be attached to the weight bench. To do this, remove the 30mm Square Inner Cap () from the Front Leg (8). Insert the Curl Post (27) into the Front Leg and align an adjustment hole in the Curl Post with the adjustment hole in the Front Leg. Secure the Curl Post with the Curl Knob (3) Hole Note: When the Curl Pad (45) is not being used, store it away from the weight bench, and insert the 30mm Square Inner Cap () into the Front Leg (8). 8 Adjustment Hole 3 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: by changing the amount of resistance used by changing the number of repetitions or sets performed. (A repetition is one complete cycle of an exercise, such as one sit-up. A set is a series of repetitions.) The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 2 repetitions without difficulty, increase the amount of resistance. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 5 to 20 repetitions as possible without discomfort. Rest for minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Weight Loss To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: Plan strength training workouts on Monday, Wednesday, and Friday. Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser, on Tuesday and Thursday. Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate. The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs. PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be sensitive to your body s signals. If you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise program. WARMING UP Begin each workout with 5 to 0 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering more oxygen to your muscles. 0

11 WORKING OUT Each workout should include 6 to 0 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session. Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it. EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names of the muscles. The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time after each set. The ideal resting periods are: Rest for three minutes after each set for a muscle building workout. Rest for one minute after each set for a toning workout. Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. COOLING DOWN End each workout with 5 to 0 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. A B C D E H I J K G F L M N U O P Q R S T V W X MUSCLE CHART A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) F. Hip Flexors (upper thigh) G. Abductor (outer thigh) H. Quadriceps (front of thigh) I. Sartorius (front of thigh) J. Tibialis Anterior (front of calf) K. Soleus (front of calf) L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) N. Adductor (inner thigh) O. Trapezius (upper back) P. Rhomboideus (upper back) Q. Posterior Deltoid (shoulder) R. Triceps (back of arm) S. Latissimus Dorsi (mid back) T. Spinae Erectors (lower back) U. Gluteus Medius (hip) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf)

12 PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part from the PART LIST in the center of this manual. Important: Some parts may have been pre-assembled for shipping purposes. If a part is missing, call toll-free M0 x 37mm Bolt (36) M0 x 20mm Bolt () M0 x 63mm Bolt (32) M6 Washer (26) M8 x 55mm Bolt (8) M8 x 43mm Bolt (3) M8 Washer (6) M8 x 42mm Carraige Bolt (37) M0 Washer (34) M6 x 38mm Screw (30) M6 x 6mm Screw (2) M8 Nylon Locknut () M0 Nylon Locknut (33)

13 PART LIST Model No R0705A Key No. Qty. Description Key No. Qty. Description 2 Upright 2 Frame 3 Crossbar 4 Leg Lever 5 2 Backrest Tube 6 Backrest 7 Support Rod 8 Front Leg 8 mm Round Inner Cap 0 2 Pad Tube Seat 2 2 Arm Pad Tube 3 Stabilizer 4 4 Plastic Bushing 5 2 Fly Arm Stop 6 8 M8 Washer 0 M8 Nylon Locknut 8 6 M8 x 55mm Bolt 2 M0 x 20mm Bolt 20 25mm Round Angled Cap mm Square Inner Cap 30mm Square Inner Cap 6 Foam Pad mm Round Inner Cap 25 2 Fly Arm 26 4 M6 Washer 27 Curl Post 28 2 Weight Stop 2 6 M6 x 6mm Screw 30 4 M6 x 38mm Screw 3 Curl Knob 32 M0 x 63mm Bolt 33 4 M0 Nylon Locknut 34 2 M0 Washer mm Square Inner Cap 36 M0 x 37mm Bolt 37 2 M8 x 42mm Carriage Bolt pound Weight 3 2 M8 x 43mm Bolt 40 Outer Bar 4 2 Roll Pin 42 2 Lock Collar 43 Inner Bar pound Weight 45 Curl Pad # User s Manual # Exercise Guide # Grease Pack Note: # indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. If a part is missing, call toll-free

14 EXPLODED DRAWING Model No R0705A

15 FULL 0-DAY WARRANTY For 0 days from the date of purchase, if failure occurs due to defect in material or workmanship in this WEIGHT BENCH EXERCISER, contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the WEIGHT BENCH EXERCISER, free of charge. This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for rental purposes. This warranty gives you specific legal rights, and you may also have other rights which vary from state to state. Sears, Roebuck and Co., Dept 8WA, Hoffman Estates, IL 60 Part 056 R0705A Printed in China 2005 ICON IP, Inc.

WEIGHT BENCH EXERCISER User s Manual

Model No. 83.5034 Serial No. Write the serial number in the space above for future reference. WEIGHT BENCH EXERCISER User s Manual Serial Number Decal Assembly Adjustments Part List and Drawing CAUTION